What this plan is for
An Asda weight loss plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Asda Pescatarian Alternative Meal Prep Weight Loss Plan — 1,800 kcal
Anyone aiming for a sustainable calorie deficit. This 7-day plan targets 1,800 kcal/day and averages 90g of protein, built around Asda's Just Essentials (formerly Smartprice) for roughly £30–40/week. Meals are chosen to hold up after a few days in the fridge or freezer — stews, chillies, tray bakes and grain bowls — rather than anything that goes soggy or dries out on reheating.
Your week at a glance
1 personPlan summary
SupermarketAsda
GoalWeight Loss
Weekly cost£30–40 estimate
Daily average across the 7 days
1,793 kcal90g protein281g carbs34g fat47g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1800 kcal per person83g protein · 307g carbs per person
Breakfast385 kcal · 12g protein · 61g carbs · 7 min
Oat Porridge with Berries
Made with rolled oats, oat milk, frozen mixed berries. Ready in 7 min — 385 kcal, 12g protein, 61g carbs.
Recipe
Ingredients
- 70g rolled oats
- 250ml oat milk
- 70g frozen mixed berries
Allergens in this meal: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Put rolled oats and oat milk in a small saucepan and stir to combine.
- Simmer gently for 4-6 minutes, stirring, until the oats are soft and creamy.
- Spoon into a bowl and top with frozen mixed berries.
Lunch493 kcal · 22g protein · 91g carbs · 20 min
Chickpea and Spinach Curry with Rice
Made with tinned chickpeas, baby spinach, tinned tomatoes. Ready in 20 min — 493 kcal, 22g protein, 91g carbs.
Recipe
Ingredients
- ¾ of a standard tin of chickpeas, drained
- 3 generous handfuls baby spinach (about 80g)
- 150g tomatoes
- 70g brown rice (dry weight)
- 1½ tsp curry powder
Method
- Peel and chop tomatoes into even pieces. Drain and rinse chickpeas.
- Heat a large pan over medium heat and soften tomatoes for 5-7 minutes.
- Stir in curry powder, then add chickpeas and baby spinach and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Dinner716 kcal · 34g protein · 131g carbs · 25 min
Three-Bean Vegetable Chilli with Brown Rice
Made with mixed beans tinned, tinned tomatoes, onion. Ready in 25 min — 716 kcal, 34g protein, 131g carbs.
Recipe
Ingredients
- 1¼ standard tins of mixed beans, drained
- ¾ of a standard tin of tomatoes
- ¾ onion
- 1 red pepper
- ¾ tsp chilli powder
- ¾ tsp cumin
- 70g brown rice (dry weight)
Method
- Peel and chop onion, tomatoes and red pepper into even pieces. Drain and rinse mixed beans.
- Heat a large pan over medium heat and soften onion, tomatoes and red pepper for 5-7 minutes.
- Stir in chilli powder and cumin, then add mixed beans and simmer gently until tender and thickened.
- Meanwhile, cook the rice according to its packet instructions, then drain and serve alongside.
Snack206 kcal · 15g protein · 24g carbs · 3 min
Protein Yogurt with Low-Sugar Granola
Made with low-fat greek yogurt, low-sugar granola, honey. Ready in 3 min — 206 kcal, 15g protein, 24g carbs.
Recipe
Ingredients
- 125g low-fat Greek yogurt
- 25g low-sugar granola
- ¾ tsp honey
Allergens in this meal: Cereals containing gluten, Milk. Check the label for: Tree nuts, Peanuts, Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Put low-fat Greek yogurt and low-sugar granola in a bowl.
- Top with honey.
- Eat straight away, or cover and chill for later the same day.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £30–40/week for 1 person from Asda. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
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Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
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Container setup for this plan
This plan has about 19 prep-friendly meals. Start with 16 main containers, 4 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 16 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
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Plan Details And Assumptions
Asda Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for larger weekly shops, family-style staples, freezer options and value packs that can be portioned.
- Works well for 1800-2500 kcal plans where bigger carbohydrate and protein portions are needed.
- Check multipacks and frozen ranges before buying many single fresh items.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Asda | Asda pages balance budget staples with broader family-friendly ranges and frozen options. |
| Budget | £30–40/week estimate | Budget plans keep variety while still prioritising own-brand and batch-friendly ingredients. |
| Prep style | Batch cook (prep on Sunday) | Batch plans repeat weekday bases so Sunday prep genuinely saves time. |
Sunday Batch-Cook Plan
This plan uses repeated weekday bases so the Sunday prep instruction matches the actual meals.
- Prepare five portions of Oat Porridge with Berries for quick breakfasts.
- Cook and portion five lunches of Chickpea and Spinach Curry with Rice.
- Batch cook Three-Bean Vegetable Chilli with Brown Rice and Mushroom and Pea Brown Rice Risotto as the main dinner bases, then alternate them Monday to Friday.
- Portion snacks in advance: Protein Yogurt with Low-Sugar Granola.
- Cool everything quickly and get it into the fridge within one to two hours.
- Refrigerate only the portions you will eat within two days — freeze the rest straight away, and move each one to the fridge the night before you need it. Freezing the later part of the week is a food-safety step, not a freshness preference.
Printable meal plan PDF
Asda Pescatarian Alternative Meal Prep Weight Loss Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1800 kcal - 83g protein, 307g carbs, 24g fat, 57g fibre- Breakfast: Oat Porridge with Berries (385 kcal, 12g protein, 61g carbs, 8g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (493 kcal, 22g protein, 91g carbs, 6g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (716 kcal, 34g protein, 131g carbs, 5g fat, 30g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (206 kcal, 15g protein, 24g carbs, 5g fat, 2g fibre per person)
Tuesday
1801 kcal - 81g protein, 298g carbs, 30g fat, 39g fibre- Breakfast: Oat Porridge with Berries (423 kcal, 13g protein, 67g carbs, 9g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (541 kcal, 24g protein, 100g carbs, 7g fat, 16g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (607 kcal, 27g protein, 104g carbs, 8g fat, 10g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (230 kcal, 17g protein, 27g carbs, 6g fat, 2g fibre per person)
Wednesday
1800 kcal - 83g protein, 307g carbs, 24g fat, 57g fibre- Breakfast: Oat Porridge with Berries (385 kcal, 12g protein, 61g carbs, 8g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (493 kcal, 22g protein, 91g carbs, 6g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (716 kcal, 34g protein, 131g carbs, 5g fat, 30g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (206 kcal, 15g protein, 24g carbs, 5g fat, 2g fibre per person)
Thursday
1801 kcal - 81g protein, 298g carbs, 30g fat, 39g fibre- Breakfast: Oat Porridge with Berries (423 kcal, 13g protein, 67g carbs, 9g fat, 11g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (541 kcal, 24g protein, 100g carbs, 7g fat, 16g fibre per person)
- Dinner: Mushroom and Pea Brown Rice Risotto (607 kcal, 27g protein, 104g carbs, 8g fat, 10g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (230 kcal, 17g protein, 27g carbs, 6g fat, 2g fibre per person)
Friday
1800 kcal - 83g protein, 307g carbs, 24g fat, 57g fibre- Breakfast: Oat Porridge with Berries (385 kcal, 12g protein, 61g carbs, 8g fat, 10g fibre per person)
- Lunch: Chickpea and Spinach Curry with Rice (493 kcal, 22g protein, 91g carbs, 6g fat, 15g fibre per person)
- Dinner: Three-Bean Vegetable Chilli with Brown Rice (716 kcal, 34g protein, 131g carbs, 5g fat, 30g fibre per person)
- Snack: Protein Yogurt with Low-Sugar Granola (206 kcal, 15g protein, 24g carbs, 5g fat, 2g fibre per person)
Saturday
1798 kcal - 113g protein, 257g carbs, 43g fat, 52g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (430 kcal, 18g protein, 73g carbs, 8g fat, 11g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (484 kcal, 36g protein, 67g carbs, 11g fat, 10g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (686 kcal, 51g protein, 109g carbs, 8g fat, 28g fibre per person)
- Snack: Peanut Butter with Celery Sticks (198 kcal, 8g protein, 8g carbs, 16g fat, 3g fibre per person)
Sunday
1754 kcal - 106g protein, 196g carbs, 65g fat, 29g fibre- Breakfast: Bircher Muesli with Grated Apple and Cinnamon (360 kcal, 16g protein, 60g carbs, 7g fat, 9g fibre per person)
- Lunch: Cottage Cheese and Roasted Vegetable Bowl (390 kcal, 30g protein, 52g carbs, 9g fat, 8g fibre per person)
- Dinner: Salmon and Wholemeal Pasta with Spinach (710 kcal, 45g protein, 55g carbs, 34g fat, 8g fibre per person)
- Snack: Reduced-Fat Cheddar on Oatcakes (294 kcal, 15g protein, 29g carbs, 15g fat, 4g fibre per person)
Weekly shopping list
Protein
- Tinned chickpeas 850g
- Quorn mince 210g
- Salmon fillet 160g
Carbs & Grains
- Rolled oats 450g
- Brown rice 725g
- Low-sugar granola 130g
- Wholemeal 2 pittas
- Wholemeal pasta 170g
Vegetables
- Baby spinach 525g
- Tinned tomatoes 6 x 400g tins (2215g required)
- Onion 6
- Red pepper 4
- Mushrooms 360g
- peas 180g
- Courgette 2
- Cherry tomatoes 1 x 300g pack (255g required)
- Celery 4 sticks
Dairy & Eggs
- Oat milk 2 x 1L cartons (1262ml required)
- Low-fat Greek yogurt 650g
- Parmesan 40g
- Semi-skimmed milk 1 x 1L carton (283ml required)
- Low-fat natural yogurt 160g
- Cottage cheese 380g
Fruit
- mixed berries 340g
- Apple 2
Herbs & Spices
- Curry powder 3 tbsp
- Chilli powder 2.5 tsp
- Cumin 2.5 tsp
- Garlic 9 cloves
- Cinnamon 1 tsp
- Mixed herbs 1 tbsp
Condiments & Oils
- Honey 1.5 tbsp
- Vegetable stock 3 cubes (makes 1500ml; 1070ml required)
- Peanut butter 35g
- Olive oil 2.75 tsp
Tins & Jars
- Mixed beans 975g
Extras
- Lemon juice, optional to taste
- Reduced-fat cheddar 35g
- Oatcakes 4
Shopping This Plan At Asda
Typically the cheapest of the big four on a like-for-like basket, with a genuinely low economy tier.
Value rangeJust Essentials (formerly Smartprice)
Loyalty pricingAsda Rewards (cashback to a wallet rather than instant discounts)
What Asda is good for here
- Just Essentials is usually the lowest-priced option in its category, which suits very cheap weeks.
- Good value on rice, pasta, oats and tinned pulses — the backbone of a budget prep plan.
Worth knowing before you shop
- Just Essentials lines sell out quickly and availability is inconsistent.
- Rewards pays into a wallet rather than reducing the shop at the till, so it will not lower this week's bill.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Asda's Just Essentials (formerly Smartprice) range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Replace fresh salmon with tinned mackerel or sardines in brine (saves ~£2–3/week)
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
💪 Increase protein
- Add tinned beans or lentils to a batch-cooked chilli or curry for extra protein at low cost
- Keep tinned tuna, mackerel or sardines in for a fast protein top-up with no cooking
- Add extra white fish or prawns to a bowl, curry or pasta dish
Frequently Asked Questions
How much does this weight loss plan cost per week?
This plan is designed for Asda and typically costs £30–40 per week for one person, depending on what you already have at home. Asda Rewards (cashback to a wallet rather than instant discounts) can reduce this further.
How much protein does this plan provide per day?
This plan averages 90g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic weight loss plan?
Plenty of weight loss plans share the same 1,800 kcal target — the difference here is that meals are filtered for how well they hold up over several days, not just for taste on day one.
Can I print this weight loss meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 1,800 kcal/day, the Asda shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Yes — this plan is specifically designed for batch cooking. Prep everything on Sunday in 60–90 minutes and portion into containers for the week ahead.
Is this plan suitable for pescatarian eaters?
Yes. Every meal in this plan is pescatarian, using ingredients readily available from Asda.
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